Tag Archives: vegan

Super Delicious Peanut Butter & Jelly Marshmallow Protein Pie

I’ll admit it, I’m obsessed with making this vegan marshmallow – though the version I’ve used in this recipe includes whey protein, so not strictly vegan. You can absolutely sub the whey out for a vegan protein powder, just be aware that it may change the taste and texture slightly.

PB+J Marshmallow Protein Pie

PB+J Marshmallow Protein Pie

Whenever I now open a can of beans or chickpes, I have to keep the juice. I cry a little bit now when I think of all the wasted bean juice I’ve discarded over the decades!

As I’d made¬† kick-ass chilli for dinner yesterday, I’d thought to keep the bean juice from my can of red kidney beans, just so that I could make up a fresh batch of magic marshmallow. You can, of course, use any bean juice, but I LOVE that red kidney bean juice makes the marshmallow a very slight pale pink/lilac colour! You absolutely cannot taste beans in the final product, I promise!

The base of this pie is made up out of nuts, oats and quinoa & has a delicious nutty flavour & a biscuity crunch to it. It gives an awesome contrast to the soft & squishy marshmallow filling & the crackly chocolate drizzle. Once baked, it is layered with a smooth peanut butter & slathered with a no added sugar raspberry jam *drool*! Serve this sucker up with some fresh raspberries & we have one hell of a delicious dessert, that packs a protein punch!

Give this recipe a try over the weekend, so you can serve it up at a meal with friends or family – otherwise, you WILL want to eat the whole thing & that will just end up with you feeling verrrrrrry queasy!!

Recipe:

Ingredients:

Crust-

  • 1/2cup rolled oats
  • 1/2cup quinoa flakes (or just use more rolled oats)
  • 1/2cup natural cashews
  • 1/3cup rice protein powder
  • 1tbsp coconut oil, melted
  • 4tbsp light agave syrup
  • 1/3cup water

Marshmallow-

  • Juice from 1 can red kidney beans
  • 2tbsp light agave syrup
  • 1tsp vanilla bean paste/extract
  • 1/4tsp xantham gum
  • 1scoop unflavoured whey powder

Filling-

  • 3tbsp smooth natural peanut butter
  • 3tbsp no added sugar raspberry jam

Topping-

  • 1 square (20g) dark chocolate

Method:

  1.  Heat the oven to 200C/Gas 6
  2. Grab all the crust ingredients together. Chuck them in a blender & process until you have a sort of paste – add a little more water if needed.
  3. Press the crust mix in to a metal tin, mine was about 8″ in diameter. Make sure that the crust mix goes all the way up the sides of the tin, to give you ‘walls’ to hold the pie mix later.
  4. Stab the base with a fork, to stop air making it puff up in the oven, then bake for about 15-20mins, until it is browned and firm – don’t worry of there are cracks in the crust, the peanut butter will fix those later. Allow it to cool in the tin.
  5. Grab a stand mixer with a balloon whisk attachment. Boil up the bean liquid until it has reduced by approx half the volume. Add in the agave syrup & get it in to the mixer bowl & whisk for around 5mins.
  6. After 5minutes or so, your bean juice & syrup should have changed colour and texture to a pale thick liquid. Stop the whisk, add in the vanilla & xantham gum. Whisk for another 10mins until the meringue is glossy, thick and stiff.
  7. Gently whisk in the protein powder.
  8. Once your crust is cool, spread the peanut butter over the base & up the sides. Make sure that the peanut butter fills any cracks that might have appeared in the crust.
  9. Slather the raspberry jam over the peanut butter.
  10. Scrape the marshmallow out of the bowl and, using a silicon spatula, ease the marshmallow across the base, to fill the pie. The best way to do it it to push it towards the edges of the pie, allow it to make contact with the crust so that it sticks and keep working it around the edges of the crust.
  11. Melt the chocolate and drizzle it over the top of the pie.
  12. Refrigerate for 1-2hours. Chop in to 6 huge sized, or 8 moderate sized pieces & serve with fresh raspberries.
PB+J Marshmallow Protein Pie

PB+J Marshmallow Protein Pie

This pie will keep in the fridge for 1-2days, but it is best when it is fresh.

Macros for 6/8slices:

  • 310kcals/231kcals, 12.65g fat/9.3g fat, 35.6g carbs/26.7g carbs, 16.7g protein/12.5g protein
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Vegan Kale Pesto Recipe

I love getting my weekly veg box delivery. I like that it forces me to include a wide variety of fruits and vegetables in to my diet. This week, when I saw a huge bag of beautiful dark green kale arrive, I knew I was going to definitely make a gorgeous green pesto out of it, and I did, and here it is:

Vegan Kale Pesto (makes a good soup-bowl sized amount):

Kale is an awesomely good source of iron, vitamins A, B-6, C & K and rammed full of antioxidants. Cashews are also a great provider of B vitamins and minerals such as magnesium, copper and zinc and a good source of mono-unsaturated fatty acids. They are full of soluble dietary fibre too.

Super Green Kale Pesto!

Super Green Kale Pesto!

Ingredients:

  • 1 large-ish bag of kale, washed & tough stalks cut out
  • 2/3cup of cashew nuts
  • 2/3 cup extra virgin olive oil
  • 1 clove garlic
  • 1/4cup green olives
  • 3tbsp nutritional yeast flakes
  • juice of 2 lemons
  • 1/4cup cyder vinegar
  • 1tsp ground nutmeg
  • salt & pepper

Method:

  1. Cut the kale up a bit to help with blending later on.
  2. Cook the kale in salted boiling water until *just* cooked, drain.
  3. Blend kale along with all other ingredients – make sure that you add the oil a bit at a time, you may not need it all, or you may need a little more.
  4. When the pesto is blended to your preferred consistency, check for seasoning.

I love to serve this pesto as a stunningly green pasta salad dressing, teamed with tomatoes, chickpeas and pine-nuts, or over hot potatoes. Try adding in to soups, or mixing with cottage cheese as a topping for cracker breads. Use as you would any other pesto really!

Vegan Kale Pesto with Pasta, Chickpeas, Pinenuts & Sunblushed Toms.

Vegan Kale Pesto with Pasta, Chickpeas, Pinenuts & Sunblushed Toms.

I find that this pesto will keep well in the fridge for a few days, or, if you are unlikely to get through it all, pop in to ice cube trays, freeze and then bag up for later – add a couple of frozen cubes in to soups/stews to cook through, or defrost in the fridge and use as before.

Don’t let your kale go sad and floppy at the back of your fridge, go and give it a try!

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Chia Seed Pudding – Recipe

Try this recipe out for an easy breakfast, snack or dessert.

chia seed puddingThis *slightly* odd pudding is super easy to make, it is filling and packed omega-3 fatty acids, antioxidants, minerals, protein and fibre. The perfect ‘diet’ food. Also vegan!

Whilst the texture is similar to that of cold rice pudding (try to ignore that bit), it is a great base to add toppings to for a healthy breakfast alternative. The flavour is slightly nutty and a little bit sweet. I chose to add half a medium banana, half a cup of blueberries and a teeny drizzle of raw forest honey.

Give it a shot and see what you think, here is the recipe (serves 4):

Here is the easy bit… chuck all the ingredients in to a bowl, mix well, cover & refrigerate overnight. Wake up the next morning, give a really good mix, scoop out a portion and top with whatever you fancy!

mix chia puddingphoto 3 (3)Other toppings that I might give a go are, peanut butter and banana, pineapple and coconut, granola and raspberry.

If it helps anyone out, I transferred the recipe in to myfitnesspal and the values came up at (per serving); 152kcals, 7.1g fat (0.3g sat), 92.1mg sodium, 141.9mg potassium, 16.9g carbs (8.1g fibre, 7.7g sugars), 4.8g protein.

Give it a go, try it out, let me know what you think of it & feel free to share the recipe around!

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